The Rock ‘s Hercules workout
Alright, get ready to channel your inner demigod
Overview
Who it's for
Muscle engagement
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| Superset | ||||
| 1A | Preacher Curl (Barbell) | 4 | 12 reps | @10 |
| 1B | Preacher Curl (Dumbbell) | 4 | 12 reps | @10 |
| 2 | Bicep Curl (Barbell) | 4 | 12 reps | @10 |
| 3 | Bicep Curl (Dumbbell) | 4 | 12 reps | @10 |
| 4 | Tricep Rope Push Down (Cable) | 4 | 12 reps | @7.5 |
| 5 | Tricep Pushdown (Cable) | 4 | 12 reps | @10 |
| 6 | Tricep Extension (Cable) | 4 | 12 reps | @6 |
| 7 | Dip (Bodyweight) | 4 | 0 reps | @10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Pull-Up (Bodyweight) | 4 | 0 reps | @6–10 |
| 2 | Single Arm Row (Dumbbell) | 1 | 12 reps | @6–10 |
| 1 | 10 reps | @6–10 | ||
| 2 | 8 reps | @6–10 | ||
| 3 | Bent Over Row (Dumbbell) | 1 | 12 reps | @6–10 |
| 1 | 10 reps | @6–10 | ||
| 2 | 8 reps | @6–10 | ||
| 4 | Lat Pulldown | 3 | 12 reps | @6–10 |
| 5 | Seated Row (Cable) | 3 | 12 reps | @6–10 |
| Superset | ||||
| 6A | Standing Pullover (Cable) | 3 | 15 reps | @6–10 |
| 6B | Single Arm High Row (Cable) | 3 | 15 reps | @6–10 |
| 7 | Shrug (Dumbbell) | 3 | 15 reps | @6–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Shoulder Press (Plate Loaded) | 1 | 12 reps | @10 |
| 2 | 10 reps | @10 | ||
| 1 | 8 reps | @10 | ||
| 2 | Seated Shoulder Press (Dumbbell) | 3 | 10 reps | @6–10 |
| 3 | Lateral Raise (Dumbbell) | 4 | 12 reps | @6–10 |
| 4 | One Arm Lateral Raise (Cable) | 3 | 20 reps | @10 |
| 5 | Reverse Fly | 4 | 12 reps | @10 |
| 6 | Lateral Raise (Cable) | 4 | 10 reps | @6–10 |
| # | Exercise | Sets | Reps | Intensity |
|---|---|---|---|---|
| 1 | Leg Extension | 4 | 25 reps | @10 |
| Superset | ||||
| 2A | Leg Press | 4 | 50 reps | @10 |
| 2B | Lunge (Barbell) | 4 | 50 reps | @10 |
| 2C | Walking Lunge (Dumbbell) | 4 | 40 reps | @10 |
| 3 | Hack Squat | 4 | 20 reps | @10 |
| 4 | Romanian Deadlift (Barbell) | 4 | 12 reps | @10 |
| 5 | Seated Hamstring Curl | 4 | 12 reps | @10 |
| Superset | ||||
| 6A | Standing Calf Raise | 5 | 75 reps | @10 |
| 6B | Seated Calf Raise | 5 | 50 reps | @10 |
Weeks 2–9 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
Common questions
Yes, The Rock ‘s Hercules workout is completely free to follow on Boostcamp. Download the app on iOS or Android, find the program, and start your first workout immediately. All 9 weeks are fully unlocked.
This program is built around a full gym. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week.
Each session typically takes around 90 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements.
The Rock ‘s Hercules workout is structured around 4 training days per week, with rest days built in to allow for recovery. The Boostcamp app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 9 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go.
The Rock ‘s Hercules workout is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
Get started
